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Ben's Journal - I'm perkisizing!

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  • Ben's Journal - I'm perkisizing!

    Hello all! I wanted to start a journal for my first show. I'm in with Skip at 15 weeks out and am on week 2 of the prep (it's the INBF Central USA show if anyone's curious). I won't really be posting anything about diet and cardio since I'm working with Skip, just lifting and general stuff. So first a little background...

    Stats
    Age 24
    Height 5'8"
    Weight ~180 lbs

    I've been powerlifting for the last 6 years or so, wasn't an elite lifter but did fairly well and had a boat load of fun with it. This last spring I went to the local BBing show here in WI and decided I just had to give it a shot. So, for all last summer/fall I tried to gain as much muscle as possible. Got just over 200 and decided to come down slowly.

    The lifting program I am doing right now is Titan Training (Serious Grouth IV) by Leo Costa Jr. I have gone through one cycle of the program and found that I got some good gains from it so I'm going to continue with it through my prep. IMO, it's easy to over train on this program but as long as I listen to my body and cruise when needed, I'll be alright.

    Starting out the prep with a bum right elbow. I decided a couple weekends ago it'd be a good idea to bust my shit snowboarding right before my prep, you know, just to make things interesting.

    So here we go! Do it to it Lars!

    Tonight:
    Light warm-upski on treadmill
    HUG hip mobility 3 sets each leg
    Side lunge > Prisoner stretch > Pigeon

    Base Training - upper body
    Barbell bench
    1.5 min rest between sets
    8x165
    6x185
    5x205
    4x215
    3x225 (actually did 8)
    All of these sets were slow and controlled

    Barbell bent-over rows
    1.5 min rest between sets
    8x185
    6x205
    5x225 (did 8)
    4x235 (did 7)
    3x245 (did 6)

    DB military press
    1.5 min rest between sets
    8x55's
    6x60's
    5x65's
    4x70's (did 6)

    Volume training - lower body
    1 min rest between sets
    4 compound(super) sets, 15 reps each
    Leg extentions
    135, 145, 165, 165
    Leg curls
    115, 115, 115, 115
    Machine calf raises
    165, 175, 175, 175

    Abs
    Knee ups with 20lb DB held w/feet
    3x15
    *last set did 16 and then did 12 more w/out the DB

    Dante's shoulder stretch thing 50 reps
    Static stretching

    Things were really starting to feel a lot better tonight with the elbow. Strength is coming back but I'm still tenative to push too hard. The last thing I want to do is completely F up my arm and take myself out of the show.
    Last edited by ben.puckhaber; 02-12-2012, 07:35 PM. Reason: Will not be mentioning diet and cardio posts

  • #2
    Pics

    These were from about 2 weeks ago just before I started my prep, pre-refeed
    Attached Files
    Last edited by ben.puckhaber; 03-11-2012, 11:55 PM.

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    • #3
      One more
      Attached Files

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      • #4
        Tonight:
        Light warm-up walk on treadmill
        HUG hip mobility 3 sets each leg
        Side lunge > Prisoner stretch > Pigeon

        Base Training - lower body
        Squats
        2 min rest between sets
        8x225
        6x255
        5x275
        4x295
        3x315 (use knee sleeves on this last set)
        Squats felt solid today. I had to place my grip all the way out to the plates since my elbow hurt if I tried to squat with my hands in their normal position. Was tenative with the weights.

        Stiff-legged deadlifts
        1 min rest between sets
        15x135
        15x135
        15x135

        Seated calf raises
        1 min rest between sets
        15x90
        12x115
        10x125
        8x135
        6x145
        Held each rep at the top for about a 2 count. Tried to do them slow and controlled on the way down and exploded to the top of the movement.

        Volume training - upper body
        1 min rest between sets
        4 compound(super) sets, 15 reps each
        Machine flys 115
        Lat pulldown (neutral grip)
        Couldn't really do these because of my elbow so I did sort of a narrow, pull up grip and used really light weight and tried to pose with the weight.

        1 min rest between sets
        4 compound(super) sets, 15 reps each
        DB Side laterals 15's, 15's, 15's, 17.5's
        DB Shrugs 60's, 60's, 80's, 80's

        1 min rest between sets
        3 compound(super) sets, 15 reps each
        Incline DB twisting curls
        Did seated DB curls instead 15's, 20's, 20's
        Cable Tricep pushdowns 30, 30, 30
        Once again elbow was affecting me so I just tried to go slow and really feel the movement, flexing as hard as I could throughout the movement.

        Dante's shoulder stretch thing
        Static stretching

        Comment


        • #5
          You are one ugly son of a bitch!
          2010 NPC North Star

          Comment


          • #6
            you are one ugly son of a bitch!
            joe's face... when looking at Matt's face... Woof
            Attached Files
            Last edited by ben.puckhaber; 01-25-2012, 01:42 PM. Reason: Fixed that for you Macho :)

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            • #7
              "Fixed that for you Macho "

              I will ban your ass!!!!!
              2010 NPC North Star

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              • #8
                Awesome man. Good luck. I am at the same stage of my prep and near the same size. I will be following along!
                Journal http://www.intensemuscle.com/showthread.php?t=51093

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                • #9
                  I will ban your ass!!!!!
                  :kiss:
                  lol. So how's the arm doin? Are you getting back at it balls out!?
                  Congrats btw on the new addition to the fam

                  Comment


                  • #10
                    Originally posted by ben.puckhaber View Post
                    :kiss:
                    lol. So how's the arm doin? Are you getting back at it balls out!?
                    Congrats btw on the new addition to the fam
                    Arm is good. Strength isn't there, but the pain is almost gone.

                    Thanks, but if you even think about her again I will kill you! Haha
                    2010 NPC North Star

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                    • #11
                      Arm is good. Strength isn't there, but the pain is almost gone.

                      Thanks, but if you even think about her again I will kill you! Haha
                      hahaha I feel for ya man. Now's about that time when you tell her to put a sweatshirt on and not take it off til she's 30! lol

                      I'm about in the same boat for my elbow except I'm just a pussy and fell on it snowboarding lol no breaks or tears. the little kids were all making fun of my dumbass yard-saled out in the snow haha

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                      • #12
                        Awesome man. Good luck. I am at the same stage of my prep and near the same size. I will be following along!
                        Thanks man!

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                        • #13
                          Originally posted by ben.puckhaber View Post
                          joe's face... when looking at Matt's face... Woof
                          Wow Macho, I never saw you with your hair that long before.
                          The want creates the will.

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                          • #14
                            Originally posted by FoodPumps View Post
                            Wow Macho, I never saw you with your hair that long before.
                            That was a confusing time in my life.
                            2010 NPC North Star

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                            • #15
                              Originally posted by ben.puckhaber View Post
                              These were from about 2 weeks ago just before I started my prep
                              Quads looking solid! Now you just gotta work on that right calf haha
                              The want creates the will.

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